Protein Bloat: Annoying at home, even more unpleasant in the gym: Find out here why protein farts occur and what really helps against them
If you want to build muscle , then there’s no getting around an increased protein intake – that’s undisputed. Protein-rich foods also play a crucial role in weight loss, as they stimulate the metabolism and provide a long-lasting feeling of satiety. That’s why protein shakes, along with chicken, salmon, and eggs, are an integral part of the diet for both fitness enthusiasts and those looking to lose weight. However, a particularly protein-rich diet can bring with it undesirable side effects – the infamous “protein farts,” or unpleasant bloating.
Are you looking for a suitable, protein-rich diet to optimally support your training goals? Then our muscle-building plans might be just what you need!
What exactly are protein farts?
Protein farts are intestinal gas caused by too much protein . The often foul-smelling flatulence not only affects you, but also those around you.
Farting is actually the most normal thing in the world: We all fart 10 to 20 times a day. But those who constantly fart often struggle with relationship problems, because flatulence puts any relationship to the test. Flatulence isn’t exactly pleasant during a workout either. In the worst case, it’s so uncomfortable that you skip your workout.
Why does too much protein cause bloating?
Whether you’re an experienced bodybuilder or a newbie, protein farts can happen to anyone. Some are more sensitive to too much protein, others less so. Hardly anyone talks about it, yet fitness forums are full of this – admittedly – rather sensitive topic. But why is it that high protein consumption is associated with bloating?
We asked Uwe Schröder, a certified nutritionist from the German Institute for Sports Nutrition (DiSE). “Flatulence usually occurs as a kind of waste product during the metabolism of macronutrients by intestinal bacteria,” explains the expert. “Intestinal bacteria prefer to consume carbohydrates, such as lactose and fructose. But protein can also serve as food for specific bacteria and lead to flatulence.” We’ve summarized the four most common causes of protein-related flatulence here:
1. The intestine is overwhelmed with too much protein
Protein bloating occurs primarily when you “surprise” your intestines with a large portion of protein, thereby overwhelming them. “This can temporarily lead to malabsorption and maldigestion,” explains Schröder. This means that the protein molecules cannot be completely broken down into their individual components (amino acids) and enter the large intestine, where they are metabolized by bacteria, producing gas.
2. More flatulence due to protein shakes
Whey protein , in particular, which is often the main ingredient in many protein shakes, frequently leads to protein-related bloating because it leaves the stomach very quickly and enters the intestines as a complex, incompletely digested protein. “With natural protein sources, such as fish or meat, protein metabolism begins in the stomach with the help of an enzyme,” says Schröder. And that’s a good thing, because it reduces the incidence of flatulence.
But there’s another problem: “Mixing the protein powder in a shaker creates an emulsion with protein structures and air pockets. The protein shake introduces much more air into the gastrointestinal tract than conventional foods. This air can lead to bloating,” warns the nutritionist. If you down your shake quickly, the effect is further aggravated.
3. Combination of protein and lactose promotes flatulence
Protein powder often contains carbohydrates such as lactose. Furthermore, the shakes are often made with milk instead of water. This means even more lactose (milk sugar). The problem: Too much lactose also often leads to flatulence. “The carbohydrates consumed along with the proteins are also broken down accordingly, reach the lower sections of the intestine, and are thus available to the bacteria as food for longer,” explains the sports nutrition expert.
4. Too little fiber = more bloating
“Even an overall low fiber intake coupled with high protein intake promotes the development of flatulence,” says Schröder. The reason: Fiber ensures rapid intestinal transit. “If the proteins remain in the intestines for a long time, the bacteria can use them even more effectively as food, and this can even lead to foul-smelling putrefactive gases.”
Why does protein gas smell so bad?
A fart is a mixture of various gases, such as nitrogen, hydrogen, carbon dioxide, methane, and oxygen. But none of these substances is responsible for the odor. The component that causes the foul smell makes up only about 1 percent of a fart. So, if the gym smells like rotten eggs, there’s only one reason: hydrogen sulfide. The formation of hydrogen sulfide and other sulfur-containing compounds is characteristic of the stench.
6 tips to avoid protein farts
Now you know the possible causes of protein bloating, the question is: How can you prevent it? First of all: Unfortunately, there’s no magic pill or powder that will completely stop farting. But there are a few clever strategies to reduce bloating caused by too much protein or protein powder:
1. Increase protein intake slowly
Following the motto “more is better,” fitness newbies in particular often consume too much protein per day. After all, you want to build significant muscle mass. But you don’t need 3 or even 4 grams of protein per kilogram of body weight for that.
In the table we show you the optimal amount of protein per day for you:
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Recommended daily protein intake for muscle building according to fitness level: |
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Beginners: |
0.8 to 1.2 grams of protein per kilogram of body weight |
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Advanced: |
1.2 to 1.5 grams per kilogram of body weight |
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Professionals: |
1.5 to 2 grams per kilogram of body weight |
If you’re still unsure how to incorporate this amount of protein into your daily diet, our personalized nutrition coaching can help!
“The intestines have to adapt to the increased protein intake,” says Schröder. Therefore, it’s better to consume small, more frequent protein portions at the beginning, rather than drinking a whole shake with 30 grams of powder (about 20 grams of protein) all at once. Over time, your body, or rather your intestines, will get used to the higher protein intake, and bloating will occur less frequently.
Expert tip: Stir in your protein powder with a spoon rather than preparing it in a shaker. This prevents air pockets, which can further promote bloating.
2. Eat more fiber
As mentioned above, a diet low in fiber can promote bloating. Therefore, fiber should be on your plate regularly, as it stimulates digestion. Nutritionists recommend about 30 grams of fiber per day. Increase the amount slowly and gradually incorporate fiber-rich foods into your diet.
Although these plant-based foods are very healthy and important for normal digestion, in large quantities they can lead to constipation and, in turn, flatulence. Whole grain products and legumes such as beans, lentils, and chickpeas are particularly known for their flatulent effects.
3. Change protein powder
Anyone who regularly suffers from protein farts should try changing their protein powder several times and see how their body reacts to the different products. Whey often causes problems due to its short residence time in the stomach. Better: a multi-component protein, such as Myprotein’s Total Protein Mix . “Depending on the product, however, it may also contain many additives, such as sugar substitutes or sweeteners, which also contribute to the development of bloating,” says expert Uwe Schröder.
4. Season properly
A real insider tip for everyday use: “Home remedies such as ginger, turmeric , fennel, anise, caraway, peppermint, and garlic reduce excessive gas accumulation in the intestines,” reveals the expert. “It’s not for nothing that fennel, anise, and caraway tea is the home remedy of choice in every household with small children and infants.”
5. Swallow enzyme supplements
Enzymes act as catalysts in the body, driving or accelerating certain processes. They also aid digestion by breaking down food into its individual components – including the macronutrient protein. And this is precisely where the problem with flatulence lies: The proteins are only partially broken down. Therefore, you can give it a little help with enzymes from papaya and pineapple, namely papain and bromelain : “Enzyme supplements can be a valuable short-term aid for protein-related flatulence,” says the nutritionist. However, the effect doesn’t last long.
6. Take probiotics
“Probiotic supplements support the beneficial intestinal bacteria and provide long-term relief from flatulence,” says the expert. The reason: “In every intestine, there are both beneficial and harmful microorganisms; together, they form the natural intestinal flora. It’s important to support the beneficial bacteria in their work and in their numbers.”
When purchasing probiotic products, such as capsules, powder, or drops, pay attention to the quality: “They should contain a high bacterial count and a variety of bacterial strains,” says Schröder. Our tip: “Daily Gut” by BRAINEFFECT. “It’s also important that the bacteria are packaged in enteric-coated containers, because in traditional natural yogurt with live yogurt cultures, the majority of the bacteria are destroyed by stomach acid.” However, the bacteria must arrive alive in the intestine to be of help.
Conclusion: Protein bloating is avoidable!
Protein bloating can have several causes, but all of them can be remedied! To prevent your neighbor from falling over again, you can, for example, reduce your protein intake or increase it slowly, eat more fiber, change your protein powder, or take probiotics. Just try our tips, and soon, protein farts will be neither a problem for you nor for those around you.
